5 Exercises: Fit Pregnancy for All Mommies To Be

By Su

Being a mother is such a huge job. Since the first day realising there’s another little life inside, all women have to be prepared for big changes in their bodies and minds. However, being pregnant doesn’t mean staying at home the whole day spending time eating and laying down. Future mothers can always stay active and fit at the gym or even at home with limited equipment.

If you usually workout daily, a proper workout routine won’t harm the pregnancy at all. Instead, it will strengthen the mother’s and baby’s health as well as make the delivery easier. Get a professional coach and stay in touch with your body. Slow down or stop as soon as your heart rate gets too high. Yes, you have to work but be mindful of your increased body temperature.

For this coming Mother’s Day, we offer 5 exercises that fit perfectly for pregnancy from Thanyapura’s expert Personal Coach and Group Fitness, Adam Smith, to keep your health and body strong while ensuring a fresh mind and burning metabolism.

 

Pelvic Floor Exercise

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Sequence to remember

  • Push lower back on the floor
  • Brace and hold belly
  • Breath as you push up
  • Squeeze as you reach the top of the movement
  • Repeat 4 sets of 15 to 20 times with 30 seconds rest between sets

This exercise strengthens deep abdominal and stabilisers (core). Making your belly strong will definitely benefit the baby and yourself. Even after giving birth, you will find that your abs get back on track pretty fast.

 

Squat

Pregnancy exercises

Sequence to remember

  • Brace the belly
  • Inhale deeply as you do the movement
  • Lift your big toe and sit on your heel
  • Squeeze your butt as you reach the top of the movement
  • Repeat 4 sets of 15 to 20 times with 30 seconds rest between sets

This exercise strengthens the butt and legs (hamstrings, quads and glutes)

 

Lunge

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Sequence to remember 

  • Keep your chest up and keep looking forward
  • Move a big step forward
  • Sit back and do not lean over front leg
  • Lift the big toe of the front foot
  • Squeeze the butt of front leg
  • Repeat 4 sets of 15 to 20 times for each leg with 30 seconds rest between sets

This exercise is also good in strengthening the butt and legs (hamstrings, quads and glutes)

 

Wall push ups

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Sequence to remember

  • Keep the chest up and keep looking forward
  • Squeeze the butt and the abs
  • Do not let the back sag
  • Keep your arms in shoulders level or lower
  • Repeat 4 sets of 15 to 20 times with 30 seconds rest between sets

This exercise strengthens the chest, arms and shoulders (pecs, delts and triceps)

 

Curl and Press

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* Tips: A bottle with 250ml water equals to the 2.5 kg. dumbbell and is as useful

Sequence to remember

  • Spread out the feet at hip width
  • Bend the knees slightly
  • Stand up tall
  • Keep the chest and eyes up
  • Pull arms into the body then curl
  • Turn arms out from body at the top of the movement then press
  • Fully extend the arms and keep them close to your ears
  • Repeat 4 sets of 15 to 20 times with 30 secs rest between sets

This exercise focuses on the arms and shoulders (biceps, delts)

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